Lynbrook | New Hyde Park | NY

Diet

RECIPE OF THE WEEK: ZUCCHINI NOODLES WITH AVOCADO PESTO & SHRIMP

This week enjoy zucchini noodles with avocado pesto & shrimp. A tasty dish that is high in protein without all of the carbs from pasta!

Prep Time: 30 mins    Cook Time: 10 mins Total Time: 40 mins   Servings: 4 Servings 

Calories: 446kcal         Carbohydrates: 16g        Protein: 26g        Fat: 33g

Ingredients/ Equipment:

  • 5-6 medium zucchini (2 1/4-2 1/2 pounds total), trimmed
  • ¾ teaspoon salt, divided
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1-pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
  • 1-2 teaspoons Old Bay seasoning

Instructions:

  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with 1/2 teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
  2. Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining 1/4 teaspoon salt in a food processor. Pulse until finely chopped. Add 1/4 cup oil and process until smooth.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
  4. Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: HEALTHY BEEF STEW

This week enjoy healthy beef stew, a classic comfort food that is tasty all year round. Packed with veggies and full of flavor you wont be able to have just one bowl!

Prep Time:15 mins                     Cook Time:1 Hour            Total Time: 1 Hour 15 Minutes

Servings: 6 Servings 

Calories: 370kcal            Carbohydrates: 40.4g              Protein: 32.3g         Fat: 9.9g

Ingredients/ Equipment:

  • 2 tablespoons olive oil
  • 1.5 pounds of stew beef meat (cut into 1 inch chunks)
  • 3 tablespoons arrowroot starch
  • 1 tablespoon salt
  • 1 teaspoon black pepper
  • ¼ cup balsamic vinegar
  • ½ yellow onion, diced
  • 5 cloves garlic, smashed
  • 3 carrots, sliced
  • 3 celery stalks, chopped
  • 8 oz baby bella mushrooms
  • 1 – 15oz can diced tomatoes
  • 4 yukon gold potatoes, diced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary 
  • 2 dried bay leaves
  • 32 oz beef broth
  • 1 cup frozen peas

Instructions:

  1. Toss the stew beef meat in the arrowroot starch, salt, and pepper until completely coated.
  2. Heat heavy bottomed pot over medium high heat. Once hot, add in the coconut oil. When the oil has melted, add in the stew beef meat. Cook the beef for five to six minutes on each side until browned.
  3. Once all of the beef is brown, lower the heat and then add the balsamic vinegar to deglaze the pot. Use a wooden spoon to scrape any of the brown bits off the bottom of the pot.
  4. Next, add the garlic, onion, and herbs to the pot. Cook for another 5 minutes, until the garlic, herbs, and onions become fragrant.
  5. Next add the veggies and stir until well combined. Lastly, add the beef broth.
  6. Bring the stew to a rolling boil and then reduce the heat to a simmer. Let the stew simmer for 30-45 minutes or until the potatoes are fork tender. Lastly, add the frozen peas and let simmer for another five minutes until they are warmed through. Serve and enjoy!

Original recipe can be found at allthehealthythings here!

RECIPE OF THE WEEK: CHICKEN CAPRESE SALAD

This week enjoy chicken caprese salad a bright fresh meal with a great protein boost to keep you fueled throughout your day!

Active Time: 20 mins             Total Time: 1 Hour           Servings: 4 Servings 

Serving Size = 3 oz. chicken & 2½ cups salad

Calories: 426kcal      Carbohydrates: 21g        Protein: 39g        Fat: 22g

Ingredients/ Equipment:

  • 1/3 cup aged balsamic vinegar
  • 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
  • 2 teaspoons Dijon mustard
  • 1 teaspoon ground pepper
  • 2 1/2 teaspoons honey
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon salt-free Italian seasoning (such as Dash)
  • 1/2 teaspoon garlic powder
  • 2 (8-ounce) boneless skinless chicken breasts, cut in half horizontally
  • 8 cups coarsely chopped romaine lettuce hearts
  • 1 pound grape tomatoes, halved horizontally (about 3 cups)
  • 1 (8-ounce) container fresh small mozzarella cheese balls in water, drained
  • 1 cup loosely packed fresh basil leaves

Instructions:

  1. Whisk vinegar, 2 tablespoons oil, mustard and pepper in a medium bowl until well combined. Transfer 6 tablespoons of the mixture to a small bowl. Whisk honey into the reserved mixture in the small bowl; set aside.
  2. Add 1/2 teaspoon salt, Italian seasoning and garlic powder to the remaining mixture in the medium bowl; whisk until combined. Add chicken; toss to coat completely. Let stand, covered, at room temperature for 30 minutes.
  3. Preheat a grill pan over medium heat, 3 to 5 minutes. Brush with the remaining 1 teaspoon oil. Add the chicken; cook, turning once, until grill marks appear on both sides and a thermometer inserted into the thickest parts registers 165°F, about 10 minutes. Transfer to a cutting board; let stand for 5 minutes. Slice.
  4. Arrange romaine, tomatoes, mozzarella and basil on a large platter; sprinkle with the remaining 1/4 teaspoon salt. Top with the sliced chicken and drizzle with the reserved balsamic mixture.

Original recipe can be found at EatingWell here!

RECIPE OF THE WEEK: CHOCOLATE-PEANUT BUTTER PROTEIN SHAKE

This week enjoy a chocolate-peanut butter protein shake. Only taking 5 minutes anyone can make this high-protein shake. A great way to increase your protein and satisfy your hunger!

Prep: 5 Mins                Total Time: 5 Min               Servings: 1 Servings 

Calories: 402kcal      Carbohydrates: 41g        Protein: 26g        Fat: 16g

Ingredients/ Equipment:

  • Blender
  • 1 cup unsweetened vanilla soymilk
  • ¾ cup sliced frozen banana 
  • ½ cup reduced-fat plain Greek yogurt
  • 1 tablespoon cocoa powder
  • 1 tablespoon natural peanut butter

Instructions:

  1. Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Ingredient Swaps to Try

  • Try any plant-based or dairy milk. Any milk will work for this smoothie, so feel free to swap the soymilk for almond, cashew or other plant-based milk. Dairy milk is also a great swap, but whichever milk you choose, make sure it’s unsweetened.
  • Use plain yogurt or plain plant-based yogurt. Greek yogurt will make the smoothie ultra-creamy and also packs plenty of protein. However, if you prefer regular yogurt, that will work too, or you can skip dairy yogurt altogether and opt for a plant-based yogurt instead.  
  • Swap in another nut butter. The peanut butter in this recipe can be subbed out for any other nut or seed butter. Choose a “natural” style nut or seed butter so that you’re getting just the nut or seed, without any added trans fats, oils or added sugar.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: EASY EGG MUFFINS

This week enjoy easy egg muffins. A high protein breakfast option that you can even snack on later. Easy egg muffins makes prepping breakfast or any meal a breeze!

Prep: 10 Mins     Cook Time: 25 Min     Total Time: 35 Min      Servings: 12 Servings 

1 Muffin: Calories: 50kcal    Carbohydrates: 1g      Protein: 6g       Fat: 3g

Ingredients/ Equipment:

  • 1 nonstick cooking spray
  • 1 cup thawed and squeezed frozen chopped spinach
  • 6 eggs
  • 4 egg whites
  • ¼ cup of plain nonfat Greek yogurt
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ cup grated parmesan cheese

Instructions:

  1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.
  2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.
  3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.
  4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.
  5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.
  6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

Original recipe can be found at diabetesfoodhub here!

RECIPE OF THE WEEK: BBQ SHRIMP WITH GARLICKY KALE AND PARMESAN-HERB COUSCOUS

This week enjoy BBQ shrimp with garlicky kale and parmesan-herb couscous. A healthy meal that requires little prep time making this a nutritious meal that anyone can make in a split!

Prep: 20 Mins               Total Time: 20 Min          Servings: 4 Servings 

Calories: 414kcal      Carbohydrates: 36g      Protein: 32g       Fat: 17g

Ingredients/ Equipment:

  • 1 cup low-sodium chicken broth
  • ¼ teaspoon poultry seasoning
  • ? cup whole-wheat couscous
  • ? cup grated Parmesan cheese
  • 1 tablespoon butter
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 cups chopped kale
  • ¼ cup water
  • 1 large clove garlic, smashed
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1 pound peeled and deveined raw shrimp (26-30 per pound)
  • ¼ cup barbecue sauce (see Tip)

Instructions:

  • Combine broth and poultry seasoning in a medium saucepan over medium-high heat. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork, then stir in Parmesan and butter. Cover to keep warm.
  • Meanwhile, heat 1 tablespoon oil in large skillet over medium-high heat. Add kale and cook, stirring, until bright green, 1 to 2 minutes. Add water, cover and cook, stirring occasionally, until the kale is tender, about 3 minutes. Reduce heat to medium-low. Make a well in the center of the kale and add 1 tablespoon oil, garlic and crushed red pepper; cook, undisturbed, for 15 seconds, then stir the garlic oil into the kale and season with salt. Transfer to a bowl and cover to keep warm.
  • Add the remaining 1 tablespoon oil and shrimp to the pan. Cook, stirring, until the shrimp are pink and curled, about 2 minutes. Remove from heat and stir in barbecue sauce. Serve the shrimp with the kale and couscous.

Original recipe can be found at EatingWell here!

RECIPE OF THE WEEK: SHEET PAN SALMON AND ASPARAGUS WITH POTATOES

This week try out this sheet pan salmon and asparagus with potatoes recipe. A excellent way to get your protein and healthy fats in this week!

Prep: 15 Minutes         Cook Time: 25 Minutes     Total Time: 50 Minutes Servings: 4

Calories: 571kcal         Carbohydrates: 54g             Protein: 41g                          Fat: 22g

Ingredients:

  • 4 salmon fillets
  • 1 pound asparagus – ends trimmed
  • 2 pounds baby red or gold potatoes – quartered
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 2 teaspoons Italian herb blend – see note
  • 1 teaspoon garlic powder
  • 2 tablespoons butter – melted
  • 2 tablespoons honey
  • 1 teaspoon dijon mustard
  • ½ teaspoon Italian herb blend
  • ½ lemon – thinly sliced

Instructions:

  1. Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan and bake in preheated oven for 10 minutes. 
  2.  Arrange salmon fillets and asparagus on the sheet pan. Whisk together melted butter, honey, dijon mustard, and 1/2 teaspoon remaining Italian herb blend. Brush onto salmon fillets. 
  3. Drizzle asparagus with remaining 1 tablespoon olive oil, season with salt and pepper to taste and place lemon slices between the asparagus spears. 
  4. Bake for 15 minutes until asparagus and potatoes are fork-tender and salmon is cooked through. Serve immediately.

Original recipe can be found at https://www.lecremedelacrumb.com/sheet-pan-salmon-asparagus-potatoes/

THREE HEALTHY SNACKS!

This week try out these three new healthy snacks! High protein snacks to keep you full and energetic throughout the day!  

Cottage Cheese and Fruit:

Calories: 190-250kcal

Carbs: 10.4g

Protein: 24.2g

Fat: 8.7g

Whole Wheat Crackers + Cheese (Cheddar)

Whole Wheat Cracker: 5 Crackers /Cheese (Cheddar 1oz): /Total:

Calories: 98 kcal /Calories: 115 kcal /Calories: 213 kcal

Carbs: 16g /Carbs: 0.9g /Carbs: 16.9g

Protein: 2.5g /Protein: 6.5g /Protein: 9g

Fat: 3.5g /Fat: 8g /Fat: 12.9g

Low-Sodium Turkey + Cheese Rollup

Low-Sodium Turkey: (4.oz) /Cheese: Swiss (1oz)/ Total:

Calories: 124 kcal /Calories 108 kcal /Calories: 232 kcal

Carbs: 4g /Carbs: 1.5g /Carbs: 5.5g

Protein: 24g /Protein: 8g /Protein: 32g

Fat: 0.9 /Fat: 8g Fat: /8.9g